1    1918 

A  MANUAL 


of 


[YSICAL  EXERCISE 


PREPARED  FOR  GENERAL  USE 


iv  A  h  \- 
OF': 


By  the 
COMMITTEE  ON  PHYSICAL  RESERVE 

of  the 

NATIONAL  SECURITY  LEAGUE 
19   West  44th  Street 

New  York  City 
D  EDITION 


' 


*n 


COMMITTEE  ON  PHYSICAL  RESERVE 

of  the 

NATIONAL  SECURITY  LEAGUE 

WALTER  CAMP,  Chairman. 

WILLIAM  G.  ANDERSON,  Member  Advisory  Committee  of  Yale  Uni- 
versity Gymnasium. 

FRANCIS  S.  BANGS,  New  York. 

DR.  L.  B.  BRIGGS,  Harvard  University. 

GEORGE  J.  FISHER,  Director  Physical  Work  Bureau,  National  Wai- 
Work  Council  of  the  Y.  M.  C.  A. 

DR.  E.  L.  FISK,  Medical  Director,  Life  Extension  Institute. 
JAMES  W.  GERARD,  Former  Ambassador  of  Germany. 

CLARK  W.  HETHERINGT0N,  State  Supervisor  of  Physical  Education 
(California). 

HARRY  PRATT  JUDSON,  President,  The  University  of  Chicago. 
WILLIAM  KENT,  Washington,  D.  C. 

GUSTAVUS   T.   KIRBY,  Playground  and  Eecreation   Association   of 
America. 

DR.  C.  H.  MAYO,  Rochester,  Minn. 

JULIAN  S.  MYRICK,  U.  S.  National  Lawn  Tennis  Assn. 

JOSEPH    E.    EAYCROFT,   Princeton    University,    Member    War    and 
Navy  Department  Commission  of  Training  Camp  Activities. 

D.  A.   SARGENT,  President,   School  for  Physical  Education,   Har- 
vard University. 

.    .  «•         •  * 

A.  A.  STAGG! p^rector,  Pepaftnje^it*  of  Physical  Culture  and  Ath- 
letics, University  of  Chicago.'*    .^ 

EDWIN  FtifctER"  iVniiE*',  U.  S..  *tational  Lawn  Tennis  Assn. 
JAMES  E.  WEST,  Chief  Scout  Executive,  Boy  Scouts  of  America. 
BENJAMIN  IDE  WHEELER,  President,  University  of  California. 

THOMAS  D.  WOOD.  Chairman,  Committee  on  Health  Problems  in 
Education,  Columbia  University. 

PAUL  D.  WILLIAMS,  U.  S.  National  Lawn  Tennis  Assn. 


PREFACE 

Men  who  have  really  kept  themselves  fit  are  few.  Those  who 
have  conscientiously  started  in  to  do  this  and  then  abandoned  it 
are  a  host!  There  are  distinct  reasons  for  this. 

First — Because  the  antiquated  systems  under  which  these 
men  have  attempted  the  task  have: 

1.  Occupied  too  much  time. 

2.  Left  men  tired  instead  of  refreshed. 

3.  Exercised  muscles  which  get  all  they  need  in  a  man's  ordinary 

pursuits. 

Secondly — Because  those  who  have  taught  these  systems  have 
laid  stress  upon : 

1.  Increase  in  size  of  the  muscles. 

2.  Ability  to  do  stunts  which  have  no  practical  use  to  a  man. 

3.  Unnecessary  use  of  apparatus.  t 

Thirdly — Because  they  made  too  necessary  the  services  of  a 
teacher  constantly  to: 

1.  Lead  the  exercises. 

2.  Keep  track  of  their  number  and  variety. 

3.  Give  special  treatment  to  produce  results. 

A  jaded,  exhausted  man  is  of  little  use  to  himself  or  others, 
and  it  makes  no  difference  in  what  part  of  this  great  scheme  of 
ours  he  is  placed.  He  becomes  a  weak  link.  Whether  he  be  a 
soldier,  a  sailor,  a  factory  operative,  a  foreman,  a  superintendent 
or  an  executive,  his  work  is  rendered  only  through  his  physical 
condition.  The  same  is  equally  true  of  the  woman.  We  have  been 
sitting  still  as  a  nation  until  certain  all  compelling  truths  of!  a 
startling  nature  were  forced  home  upon  us  with  a  vehemence 
that  has  left  us  almost  dazed.  The  examination  of  our  people  of 
military  age,  brought  about  by  the  draft,  demonstrated  how  unfit 
we  were  to  face  war  conditions.  We  were  not  the  first  to  find 
this  out,  but,  lulled  into  security  through  the  sense  of  the  thousands 
of  miles  separating  us  from  the  scene  of  conflict,  and  the  fact  that 
we  were  not  then  involved,  we  calmly  folded  our  hands  and 
watched  others  go  through  the  waking  up  process,  while  we  slum- 
bered on. 

The  object  of  the  formation  of  this  Committee  on  Physical 
Keserve  is  to  correct  this  condition  throughout  the  land.  The  in- 
structions that  follow  are  given  in  careful  detail  and  are  based 
on  broad  tests.  The  man  or  woman  following  them  need  in  no 
way  dispense  with  his  or  her  own  athletic  pleasures — golf,  tennis 
and  the  like — any  more  than  men  in  military  service  dispense 
with  their  own  physical  work.  The  system  is  preparatory,  exhili- 
rating,  and  at  the  same  time  increases  the  strength  of  the  heart 
and  lungs,  the  suppleness  of  the  trunk  and,  finally,  keeps  at  a  high 
point  the  resistive  forces  of  the  body. 


^L^ — 

381923 


'  •     THE  DAILY  DOZEN  SET-UP 
"A  shorthand  system  of 

settirig-up  exercises." 

[If  used  in  pr3parir.g  men  for  entering  in  service,  the  Leader* 
should  march  the  men  at  quick  time  for  five  hundred  yards,  then 
face  them  about  and  bring  them  back  for  two  hundred  yards  on 
the  double-quick,  and  the  remaining  three  hundred  yards  at  quick 
time.] 

*While  it  is  more  interesting  and  better  to  go  through  these  exer- 
cises in  a  group  with  a  leader,  group  work  is  not  absolutely  necessary. 
After  learning  the  movements  the  essential  thing  is  to  go  through  them 
regularly  every  day. 

The  DAILY  DOZEN  SET-UP  consists  of  twelve  exercises 
which,  for  ease  in  memorizing,  are  divided  into  four  groups  of 
three  exercises  each.  Each  exercise  or  movement  is  given  a  name, 
and  the  names  of  all  the  movements  of  a  group  commence  with 
the  same  letter,  thus: 

I.     1.  HANDS  II.     1.  GRIND 

2.  HIPS  2.  GRATE 

3.  HEAD  3.  GRASP 
III.     1.  CRAWL                                 IV.     1.  WAVE 

2.  CURL  2.  WEAVE 

3.  CROUCH  3.  WING 

These  exercises  are  not  difficult  nor  exhausting,  and  do  not 
demand  great  strength  for  proper  execution,  but  they  are  designed, 
both  from  a  scientific  and  practical  point  of  view,  to  give  exactly 
the  right  amount  of  exercise  to  every  muscle  of  the  body.  They 
are  intended  to  promote  suppleness  and  especially  to  strengthen 
those  muscles  which  are  seldom  brought  into  play  in  ordinary 
daily  life.  A  conscientious  fifteen  minutes  a  day  with  the 
DAILY  DOZEN  SET-UP  will  soon  do  more  for  a  man  than  any 
amount  of  skillful  physical  feats  or  "strong-man  stunts."  When 
one  first  practices  these  movements,  their  effect  will  be  felt  on  the 
little-used  muscles  of  the  neck,  back  and  stomach;  yet  they  will 
not  leave  the  pronounced  muscular  fatigue  which  follows  the  ordi- 
nary exercises,  and  which  is  of  more  harm  than  good. 

Any  setting-up  exercises  should  be  preparatory;  that  is, 
make  men  ready  for  the  serious  work  of  their  day,  and  in  no 
way  exhaust  any  portion  of  their  vitality.  This  modern  "short- 
hand" method  of  setting-up  leaves  men  in  an  exhilarated  con- 
dition, and,  instead  of  taking  anything  out  of  them,  prepares 
the  body  for  any  kind  of  work  that  is  required  in  the  service, 
or  in  every  day  life. 

Each  exercise  starts  from  the  position  of  Eest: 

1.  Stand  erect:    with   heels   about   6   inches   apart   and   directed 

straight  forward. 

2.  Knees  straight  without  stiffness. 

3.  Body    erect    on    hips,    inclined    a    little    forward;     shoulders 

square  and  falling  equally. 

4.  Arms    and    hands    hanging    naturally,    backs    of    the    hands 

slightly  forward;   thumbs  along  the  seams  of  the  trousers; 
elbows  a  trifle  out  from  the  body. 

5.  Head  erect  and  straight  to  the  front,  chin  slightly  drawn  in 

without    constraint,    eyes   straight   to   the   front.      See   Fig- 
ure 1. 

The  Leader  takes  a  position  facing  the  men  who  should  be 
so  placed  as  to  give  ample  room  for  unhampered  movement. 

Each  movement  should  be  executed  in  time  with  the  orders 
or  counting  of  the  Leader  which  should,  with  the  exception  of 
the  Speed  Test,  which  is  a  catch  exercise,  be  slow  and  meas- 
ured. These  exercises  do  not  depend  upon  snap  for  their  effect, 
but  upon  steady,  deliberate  strain  of  the  muscles.  Any  ten- 
dency towards  hurried,  careless  execution  should  be  imiiicdi 
ately  discouraged  by  the  Leader  who  should,  at  all  times,  insist 
upon  uniformity  of  movement. 

In  the  following  instruction,  the  preparatory  commands  are 
in  capitals,  thus:  ORDER.  The  commands  of  execution  are  in 
italics,  thus:  Hands.  Explanation  of  each  movement  is  given  in 
parentheses. 


/  HRND5 


2.  CKOSS 


•- 


3.  HIPS 


.    HEAD 


GROUP   1. 

HANDS 

HANDS  : 
READY : 

Cross.     (At  cross,  arms  are  extended  laterally  and  hori- 
zontally, palms  down.    See  Figure  2.) 
ORDER : 

Hands.  (At  hands,  the  arms  are  brought  back  to  a  posi- 
tion of  Attention  close  to  the  sides.  See  Fig- 
ure 1.  Especial  care  should  be  taken  to  see 
that  whenever,  thruout  the  exercises,  this 
position  is  taken — as  at  the  completion  of 
each  exercise — full  control  is  retained  over 
the  arms,  and  the  hands  should  not  be  al- 
lowed to  slap  against  the  sides  audibly.) 


ORDER : 
Eest. 


(At  rest,  always  return  to  the  position  de- 
scribed on  previous  page.  In  this  case  there 
would  be  no  change.) 


2. 


3. 


HIPS 

HIPS: 
HEADY : 

Cross. 
ORDER : 
Hips. 


ORDER : 
Eest. 

HEAD 

HEAD: 
BEADY : 

Cross. 
ORDER : 

Head. 


ORDER : 
Rest. 


(At  hips,  the  hands  are  placed  on  the  hips  with 
shoulders,  elbows  and  thumbs  well  back.  See 
Figure  3.) 


(At  head,  the  hands  are  placed  behind  the  neck, 
index  fingertips  just  touching,  and  elbows 
forced  back.  See  Figure  4.) 


The  above  exercises  should  be  executed  but  a  few  times  each, 
being  preparatory  to  the  Speed  Test. 


SPEED    TEST 


In  this,  the  preparatory  command,  ORDER,  is  omitted  and  the 
Leader  gives  the  commands,  Head,  hips,  hands,  etc.,  in  sharp  suc- 
cession, varying  them,  and  occasionally  repeating  a  command  in 
a  manner  calculated  to  catch  the  unwary  napping. 

The  length  of  time  devoted  to  this  movement  is  left  to  the 
discretion  of  the  Leader,  who  should  also  occasionally  vary  his 
method  by  giving  the  order,  for  example,  "Hips,"  but  he  himself 
executing  one  of  the  other  two  movements  as  "Head"  in  order 
to  see  if  the  men  are  actually  listening  to  his  order  or  only 
watching  him. 


5.  GRIND 


6,  GRf\TE'Upper  Position 


7.    GRASP 


GROUP   II. 


I,     GRIND 

GRIND  : 
KEADY : 
Cross. 
PALMS  : 

Turn.      (At  turn,  the  palms  are  turned  up  with  backs 
of  hands  down  and  arms  forced  back  as  far 
as  possible.     See  Figure  5.) 
ORDER : 

Grind.     (At    grind,    and    in    time    with    the    Leaders' 
one  measured    counting,    circles    of    twelve    inch 

two  diameter    are    described    with    the    finger-tips 


three  which  move  forward  and  downward,  the; 
four  backward  and  upward,  tho  arms  remainin: 
five  stiff,  and  pivoting  from  the  shoulders.  On  th 

to  backward   movement   of   the   circle,   the   arm 

ten  should  be  forced  back  to  the  limit.     A  con 

plete  circle  should  be  described  at  each  count. 
Eeverse.(At  reverse,  the  same  process  should  be  gon 
one  thru,  the  circle  being  described  in  the  opposil 

to  direction.) 

ten 

ORDER: 
Eest. 
Ten  circles  are  described  in  each  direction. 

2.     GRATE 

GRATE: 
READY : 
Cross. 
ORDER : 

Grate.  (At  grate,  and  as  the  Leader  counts  one,  tl 
one  arms  are  slowly  raised,  as  a  deep  inhalatu 

two  is    taken,    to    an    angle    of    45    degrees    fro 

horizontal,   and    at   the    same   time   the    hee 
are  raised  till  the  weight  of  the  body  rests  ( 
the  balls  of  the  feet.     See  Figure  6.     At  tw 
the  arms  are  returned  to  cross,  as  all  air 
exhaled,  and  the  heels  are  lowered  to  a  no 
mal   position.     Care   should   be   taken   to   s< 
that  the  arms  are  not  allowed  to  drop  belo 
the  level  of  the  shoulders  or  rise  more  tha 
45   degrees.) 
ORDER : 
Eest. 
The  arms  should  be  raised  and  lowered  ten  times. 


3.     GRASP 

GRASP : 

READY : 
Cross. 

ORDER : 

Grasp.  (At  grasp,  the  position,  head,  is  taken.     Si 

one  Figure  4.     With  head  up  and  eyes  front,  ar 

two  in  time  with  the  Leader's  counting,  one,  tw 

three  three,  four,   the  body  is   bent   forward   fro 

four  the  waist,  as  far  as  possible.     See  Figure 

one  The  body  is  returned  to  upright  in  the  san 

two  number  of  counts   and   at  an   unusually    slo 

three  one  is  bent  as  far  back  as  comfortable   fro 

four  the  waist,  being  returned  to  upright  at  iw 

one  Care  should  be  taken  to  see  that  this  motion 

two  sustained  and  not  jerky.) 

ORDER : 
Eest. 
The  entire  movement  should  be  repeated  five  times. 


.  CRAW 


* 


10.  CURL-  Curl  Position,  //.  CURL-  Arms 


1. 


CRAWL 
KEADY: 

Cross. 
ORDER: 
Crawl. 
one 
two 
three 
four 
one 
two 
three 
four 


GROUP   IH. 


(At  crawl,  the  left  palm  is  turned  up  and  as 
the  Leader  counts  one,  two,  three,  four,  the 
left  arm  is  raised  and  the  right  arm  lowered 
laterally  until  at  four  the  right  arm  should 
be  in  a  position  of  hands,  and  the  left  arm 
should  be  extended  straight  up  with  the  palm 
to  the  right.  See  Figure  8.  Then,  as  the 
Leader  counts  one,  two,  three,  the  body  is 
slowly  bent  sidewise  from  the  waist,  the  right 


hand  slipping  down  the  right  leg  to  or  be- 
yond the  knee  and  the  left  arm  bending  in 
a  half  circle  over  the  head  until  the  fingers 
touch  the  right  ear.  See  Figure  9.  At  four 
the  position  of  cross  is  quickly  resumed,  and 
as  the  Leader  commences  to  count  again,  the 
RIGHT  palm  is  turned  up  and  the  exercise  com- 
pleted in  the  opposite  direction.) 

ORDER : 
Eest. 
The  entire  movement  should  be  repeated  five  times. 


2.     CURL 

CURL: 
KEADY : 

Cross.     (In  this  movement,  at  cross,  the  feet  are  spread 
until  the  heels  are  about  twelve  inches  apart. 
The   left    foot    remains    stationary,    the    right 
foot  being  moved  to  accomplish  this.) 
ORDER : 

Curl.  (At  curl,  and  as  the  Leader  counts  one,  two. 
one  three,  four,  the  fists  and  lower  arms  are  bent 

two  DOWN  from  the  elbows  which  are  kept  pressed 

three  back,  and  the  fists  are  curled  into  the  arm 
four  pits.  This  position  should  be  reached  at 
one  three,  when  the  head  and  SHOULDERS  should 

two  be  forced  up  and  back,  reaching  the  limit  of 

three  motion  at  four.  See  Figure  10.  The  Leader 
four  again  counts  one,  two,  three,  four.  At  one  the 
"one"  arms  are  extended  straight  forward  from  the 
two  shoulders,  palms  down.  See  Figure  11.  At 
three  two  the  arms  begin  to  fall  and  the  body 
four  bends  forward  from  the  waist,  head  up  and 

eyes  front,  until  at  four,  the  body  has  reached 

the  limit  of  motion  and  the  arms  have  passed 
the  sides  and  have  been  forced  back  and  (as 
the  trunk  assumes  a  horizontal  position)  up 
as  far  as  possible.  See  Figure  18.  For  a 
third  time  the  Leader  counts  one,  two,  three, 
four,  as  the  body  is  straightened,  reaching  an 
upright  position  with  arms  straight  forward 
at  three.  Cross  is  resumed  at  four.  As  the 
body  is  straightened  from  the  wing  position, 
a  full  breath  should  be  taken,  the  lungs  being 
slowly  filled  to  the  maximum  as  the  curl  is 
again  reached  at  ''cross  four."  This  breath 
should  be  retained  only  a  second,  and  exhaled 
as  the  wing  position  is  taken.  Inhale  thru 
the  nose.) 
ORDER : 
Eest. 
The  entire  movement  should  be  repeated  five  times. 


/2.  CROUCH 


13.  WAVE 


3.     CROUCH 

CROUCH  : 
READY : 

Cross.     (In  this  movement,  at  cross,  the  feet  are  spread 
until  the  heels  are  about  twelve  inches  apart. 
The   left   foot   remains    stationary,   the   right 
foot  being  moved  to  accomplish  this.) 
ORDER : 

Crouch,  (At  crouch,  the  knees  are  bent  and,  with  the 
one  weight   on   the  toes,  the   body  is  lowered    as 

two          nearly   to   the   heels   as   comfortable,   keeping 
the   trunk   as   nearly   erect   as   possible.      See 
Figure  12.    This  is  done  at  one  and  at  two  the 
upright  position  is  resumed.) 
ORDER : 
Rest. 
The  entire  movement  should  be  repeated  ten  times. 


WAVE 

WAVE: 
EEADY : 
Cross. 


GROUP  IV. 


(At  wave,  the  arms  are  stretched  straight  above 
the  head,  fingers  interlaced  and  arms  touch- 
ing the  ears.  See  Figure  13.  Then,  as  the 
Leader  counts  one,  two,  three,  four  a  com- 
plete circle,  of  about  twenty-four  inches  diam- 
eter, is  described  with  the  hands,  the  body 
bending  only  at  the  waist.  The  trunk  should 
be  bent  as  far  backward  as  forward,  and  as 
far  to  one  side  as  to  the  other.  The  body 
should  be  forward  at  one,  to  the  right  at  two, 
backward  at  three,  and  to  the  left  at  four 
The  motion  should  be  steady  and  not  in  jerks.) 


Reverse.  (At  reverse,  the  same  movement  should  be  re- 
one  peated  in  the  opposite  direction,  i.e.,  to  the 
etc.  left.) 


ORDER:        (At  ORDER,  the  body  should  be  brought  to  an 
erect  position,  stretching  the  arms  up  as  far 
as    possible;    and    at    rest,    the    arms    should 
Eest.        drop  slowly,  laterally,  to  a  hands  position.) 

Five  circles  should  be  described  in  'each  direction. 


2.     WEAVE 

WEAVE  : 
EEADY : 

Cross. 


ORDER : 
Weave, 
one 
two 
three 
four 
one 
two 
three 
four 


(In  this  movement,  at  cross,  the  feet  are  spread 
until  the  heels  are  about  twelve  inches  apart. 
The  left  foot  remains  stationary,  the  right 
foot  being  moved  to  accomplish  this.) 


(At  weave,  and  as  the  Leader  counts  one,  two, 
three,  four,  the  body  is  turned  to  the  left 
from  the  hips,  the  arms  maintaining  the  same 
relation  to  the  shoulders  as  at  cross,  until  at 
one,  the  face  is  to  the  left,  the  right  arm 
pointing  straight  forward  (in  relation  to  the 
feet)  and  the  left  arm  straight  backward. 
See  Figure  14.  At  two,  the  body  is  bent  from 
the  waist  so  that  the  right  arm  goes  down  and 


15. 


•6 


I 


/8.  W/NCr 


17.  WING 


the  left  up,  until,  at  three,  the  fingers  of  the 
right  hand  touch  the  ground  midway  between 
the  feet.  The  left  arm  should  then  be  point- 
ing straight  up,  with  the  face  still  to  the  left^ 
The  right  knee  must  be  slightly  bent  to  ac- 
complish this  position.  See  Figure  15.  At 
four,  the  position  of  cross  is  resumed  and  as 
the  Leader  again  counts  one,  two,  three,  four, 
the  same  movement  is  repeated  with  the  left 
hand  touching  the  ground  this  time.  Thru- 
out  the  exercise,  care  should  be  taken  that 
the  arms  remain  in  the  same  straight  line, 
making  no  separate  movement,  but  changing 
their  position  only  as  the  trunk  and  shoulders 


are  moved  and  carry  the  arms  along.     Aftei 
f.        this   exercise   has  been   thoroly  mastered,   the 
turning  and  bending  movements  made  on  the 
counts,  one  and  two,  should  be  combined,  i.e., 
instead    of    making    the    entire    turn,    as    de- 
scribed above,  before  bending,  turn  and  bend 
simultaneously.     See  Figure  16.) 
ORDER : 
Rest. 
The  entire  movement  should  be  repeated"  ten  times. 

3.     WING  (At  wing,  and  as  the  Leader  counts  one,  two, 

WING:  three,  four,  the  arms  are  raised  laterally  until 

READY:        they    are    extended    straight    upward    at    one, 

Cross.       with   a   full  inhalation.      See   Figure   17.     At 

ORDER:          two,  the  arms  begin  to  fall  forward  and  down- 

Wing.       ward  and  the  body  bends  forward  from  the 

one  waist,  head  up  and  eyes  front,  until  at  four, 

two  the  body  has  reached  the  limit  of  motion  and 

three        the  arms  have  passed  the  sides  and  have  been 

four         forced    back    and    (as    the    trunk    assumes    a 

one  horizontal    position)    up    as    far    as    possible. 

two  See  Figure  18.     As  the  Leader  again  counts 

three         °ne>  two,  three,  four,  the  body  is  straightened, 

four          reaching  an  upright  position,  with  arms  verti- 

v  cally  extended,  at  three.     At  four,  the  arms 

are  lowered  to  a  cross  position,  but  with  palms 
up     and     arms     and     shoulders     forced     hard 
back.     Very  slow  counting  is  essential  to  the 
correct    execution    of    this    exercise.      All    air 
should  be  forced  from  the  lungs  as  the  body 
bends  forward  to  ihe'wing  position,  and  they 
should   be   filled   to   capacity   as   the   body   is 
straightened  and  the  arms  brought  down.    In- 
hale thru  the  nose.) 
ORDER : 
Eest. 
The  entire  movement  should  be  repeated  five  times. 


THE  PROBLEM  OF  DEVELOPING  AND  MAINTAINING 
YSICAL  VIGOR  for  the  sedentary  worker  is  threefold:  it 
sists  in  part  in  physical  exercise  sufficient  to  keep  the 
uscles  in  tone,  to  prevent  flabbiness  and  to  secure  an  erect 
posture;  it  involves  controlling  the  environment  so  that  the 
surroundings  may  be  conducive  to  and  not  deleterious  to  health; 
and,  finally,  it  demands  careful  selection  of  food  and  drink  and 
intelligent  care  of  the  body  functions.  These  requisites  are  not 
onerous  for  one  who  cares  about  personal  efficiency;  they  are 
simple  as  regards  their  execution;  they  will  give  results  in 
health  dividends.  These  three  are  the  tripod  of  health  and  may 
be  easily  remembered  under  the  words,  EXERCISE,  ENVIRON- 
MENT and  EATING.  The  three  E's  are  the  beginning  of 
Efficiency: 

R  EXERCISE. 

The  morning  "Daily  Dozen"  will  start  the  day  right.     They 
ould  be  made  a  habit  in  which  no  omissions  can.  occur.     To 
secure  the  most  good  they  are  to  be  supplemented  with  walking 
to  the  office  (whenever  possible — three  to  four  miles  is  not  too 
much),  week-end  tennis,  golf,  swimming,  skating,  and  outdoor 
rts  that  are  suited  to  the  individual's  needs. 


ENVIRONMENT. 

The  home  environment  is  important.  Keep  it  cheerful  and 
clean.  Optimism  is  a  powerful  stimulant.  Food  digests  readily 
when  seasoned  with  smiling  sauce  and  served  with  laughter 
and  happiness.  Keep  worry  out  of  your  life.  It  kills  initiative, 
driving  power,  strength  and  vigor. 

Have  the  air  as  clean  as  your  collar.  You  only  wear  the 
collar;  you  breathe  air.  Sleep  with  open  windows.  Avoid 
places  with  flies  and  dirt.  Don't  overheat  your  home  or  office. 
Keep  the  temperature  at  68°  Fahrenheit.  Don't  miss  the  daily 
bath! 

EATING. 

The  pig  lives  to  eat.  For  man  eating  should  be  a  means  of 
supplying  energy  that  enables  one  to  live  a  vigorous,  efficient 
life.  Oh!  enjoy  it! — but  choose  between  palate  and  perform- 
ance. Eat  meat  only  once  a  day  and  after  forty,  little  of  that. 
Drink  all  liquids  slowly  and  chew  all  food  thoroughly.  Control 
the  amount  of  food  eaten  by  the  amount  of  energy  expended. 
Eat  less  when  you  are  inactive  physically  and  in  warm 
weather.  Drink  seven  or  eight  glasses  of  water  daily.  Leave 
alcohol  alone  and  live  longer  and  more  efficiently.  It  doesn't 
give  vigor. 

Gasoline  is  necessary  for  the  running  of  the  motor-car;  but 
if  the  carbon  is  not  removed,  power  is  lost.  Keep  the  carbon 
removed  by  regular  habits,  and  avoiding  constipating  food. 


The   following 
suggestive: 

list    of   laxative   and   constipating   food 

: 

LAXATIVE. 

Liquids: 

Grapes 

Turnips 

Malted  milk 

Peaches 

String  beans  | 

Kumyss 

Vegetables: 

Kale 

Jwihek^r,*,^^ 

Tomatoes 

Oyster  plant  :j 

Mineral  waters 

CudumKers 

Miscellan?or 

Buttermilk 

Potatoes 

Honey 

Cider 

Carrots 

Herring 

Fruits: 

Beets 

Sardines         ${ 

Onions 

Mackerel       .;•'' 

Oranges 

Spinach 

Butter 

Grape  fruit 

Cabbage 

Suet 

Apples 

Corn 

Vegetable  oils 

Prunes 

Oatmeal 

Mineral  oild 

Watermelon 

Brussels  sprouts 

Cream 

CONSTIPATING. 

Liquids: 

Fruits: 

Spaghetti 

Milk 
Hard  water 

Blackberries 

Macaroni 

Tea 

Cocoa 

Miscellaneous: 

Fresh  breads 

Chocolate 

Eggs 

Farina 

Alcohol 

Cheese 

Some  meats  <$& 

THE  NATIONAL  SECURITY  LEAGUE 

Honorary  President — ELIHU  BOOT,  New  York. 
Honorary  Vice-President — ALTON  B.  PARKER,  New  Vm  ,. 
President— CHARLES  E.  LYDECKER,  New  York. 
Vice-Presidents — GEORGE  WHARTON  PEPPER,  Philadelphigf 
WILLET  M.  SPOONER,  Milwaukee. 
LUKE  E.  WRIGHT,  Memphis. 
JAMES  W.  GERARD,  New  York. 
MYRON  T.  HERRICK,  Cleveland. 
Secretary — FRANKLIN  KEMINGTON,  New  York. 
Treasurer — ALEXANDER  J.  HEMPHILL,  New  York. 
Chairman,  Board  of  Directors — CHARLES  E.  LYDECKER,  New 
Educational  Director — ROBERT  McNuTT  MCELROY. 
Director  of  Speaker's  Bureau — THOMAS  J.  PRESTON,  JR. 
Executive  Secretary — HENRY  L.  WEST. 
Assistant  Secretary — EMERSON  SMALLEY. 

The  National  Security  League  is  an  organization  o,  0 
100,000  patriotic  men  and  women  who  are  aiding  in  spread 
and  maintaining  American  ideals  through  propaganda,  i 
education  by  means  of  the  written  and  spoken  word. 

The  League  earnestly  appeals  for  support  and  J 
securing  new  members. 

CLASSES  OF  MEMBERSHIP 

Founder    $100.00  Contributing    (yearly) HJjh 

Life    25,00  Annual    

Donor   over  $100.000 


YB   19925 


14 

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LD  21-100m-6,'56 
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